10/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds

10/8 cal bike

200m run

5 hanging scap retractions

3 (5 second ring lock support with 3 second tempo dip)

Metcon (AMRAP – Reps)

EMOM 20 (10 sets each part). Accumulate only total dips and pullups

**Scale down calories and/or run if you do not get 30 seconds on reps

Min 0-2 — 20/18 cal bike + AMRAP ring dips with remaining time

Min 2-4 — 200m run AMRAP strict pullups with remaining time

Metcon (No Measure)

3 sets, not for time

60 flutter kicks (feet 6″ off floor, small kicks)

60 russian twists (35/25)

10 anchored leg raises (slow and controlled)

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10/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

OHS, Shoulder, thoracic warmup (No Measure)

WARMUP

2 rounds

10 Thoracic High Fives (5 per side)

http://youtu.be/2y_A4xfbGUU?t=3m28s

10 back strokes (5 per side)

http://youtu.be/xbOxmQRi7fM?t=8m19s

10 PVC OHS

100 M run

Overhead Squat (5×3 tempo (31×1))

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 alt. lunges (body-weight)

10 OHS (95/65)

10 toes to bar

Group Stretch (No Measure)

stretch after class with ROMwod or coach

10/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder health pre/rehab warmup (No Measure)

3rds

run 100m

**may also use crossover symmetry bands for these movements**

10 band face pulls

https://www.youtube.com/watch?v=IndIttUTNMU

10 band pull aparts

https://www.youtube.com/watch?v=NKBsia-o9N4

10 External Rotations (5 each arm)

https://www.youtube.com/watch?v=sL7fvQ2DuGE

10 Internal Rotations (5 each arm)

Push Jerk (2-2-2-2-2 (find heavy 2 for the day))

Metcon (AMRAP – Reps)

2 sets (12 minutes of work)

3 min AMRAP

max cal bike (1 cal = 1 rep)

*rest 1 minute

3 min AMRAP

5 push jerk (135/95)

5 burpees

*rest 1 minute, repeat for 2 total sets

10/09/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

3 rounds

3 strict pullups

5 pushups

7 air squats

200m run

Rope Climb (10 min skill work or 2-3 leg or legless reps EMOM)

if you have good RC, work on legless. 10 Min EMOM for 2-3 reps

Metcon (Time)

5 rounds

10 DB Front Squats (50s/35s)

20 DB Deficit pushups

30 situps

400m run

10/08/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

500m row + shoulder warmup and hang pwer snatch technique

Metcon (Weight)

EMOM x 10

1 high hang power snatch + 2 hang (above knee) power snatches (3 total reps per minute)

work up in weight, but move with good form and efficiency

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Group Stretch (No Measure)

stretch after class with ROMwod or coach

10/06/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Metcon (AMRAP – Reps)

5 tabatas – 20sec on / 10 sec off for 8 rounds each movement

**record total reps

**rest 1 minute between movements

**perform outdoors (except Box Jump)

1) American KB Swings (53/35)

2) Box Jump over (30″/24″)

3) single arm OH lunge w/ KB (53/35)

4) D-ball G2S (100/80)

5) Bike Cals

Group Stretch (No Measure)

stretch after class with ROMwod or coach

10/05/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

squatting warmup (No Measure)

Run 400m

-Leg kicks

(in place, 10 up and back, 5 across)

-Lower back stretch, 20x total (10 per leg)

https://www.youtube.com/watch?v=qRZTvkKEbCk

-Small band walks

(forward, backwards, right, left in quarter squat position) 10 steps each way

https://www.youtube.com/watch?v=Z5iT6Czt7Zc

-15 glute ham bridges with band

https://www.youtube.com/watch?v=tgw_0kCDGX8

Front Squat (4×8 at 70%. Rest 2 min between sets)

Metcon (Time)

15 front squats (135/85)

30 C2B pullups (emphasis on higher pull)

15 front squats (135/85)

30 toes to bar

15 front squats (135/85)

30 C2B pullups